Supported Camel Variation
This variation gives the chest opening of Camel while the hands support the lower back.
- Level
- Beginner
- Family
- Backbend
- Hold
- 3–5 breaths
- Works
- Chest, hip flexors
- Lift the heart
Step by step
How to do Supported Camel Variation
Begin Kneel upright.
- 01
Kneel with knees hip-width.
- 02
Place palms on the lower back.
- 03
Inhale and lift the chest.
- 04
Gently draw the elbows together.
- 05
Keep the chin slightly tucked.
- ↩
Coming out. Rise slowly and rest in Child's Pose.
Breath
Steady breathing.
Focus
Gentle backbend
Why practise it
Opens the chest gently.
Alignment & cues
Hips stay over knees.
Teacher’s cues
- “Lift the heart”
Common mistakes
Dropping the head back.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Smaller backbend.
Variations
- Camel Pose
Props
- Blanket under knees
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Practise with care
Safety
Avoid with neck injury.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
A modern teaching variation of Ustrasana.
Questions
Is this a complete pose?
Yes — a supported variation is a complete practice.
